Photo Credit: Shutterstock Coconut water is ideal for hydration because it contains natural electrolytes and potassium. Lots of walking, hours spent outside in the sun traveling can be exhausting. Being 36, miles in the sky for seemingly endless stretches of time doesn't improve dehydration too much either, but there are still ways to stay healthy during long airplane rides.

While carrying a water bottle around with you is highly recommended, we understand that it can be heavy and burdensome. But don't worry; there are other methods for beating the heat.

Here are nine ways to stay hydrated while traveling. Click Here to see How to Stay Hydrated While Traveling: 9 Experts' Tips. We asked doctors, dieticians, and nutritionists to weigh in on ways to avoid the thirst and exhaustion that can sometimes accompany even the best journeys. The most obvious tip on how to stay hydrated?

Drink water! Reusable water bottles, especially ones that have filtration systems in them, are great companions, though they can be heavy and unfashionable.

Seema Marwaha, an internal medicine specialist, recommends drinking one or two cups of water when you wake up and before you go to sleep in your hotel or hostel, where you are certain the water is safe. Click Here to See How to Stay Hydrated While Traveling: 9 Experts' Tips Slideshow.

While water is the best solution to dehydration, certain foods will not only hydrate you, but help sustain the fluids in your body so you stay satisfied for longer. Potassium-rich foods and drinks like bananas and coconut water can help you walk long stretches without reaching for your water bottle every few minutes.

We were reluctant to tell you to avoid particular foods or drinks, because exploring local cuisine is, to us at least, the best part of traveling, but do be careful of caffeine, as it is a diuretic and makes you lose a lot of water. So drink that special local style of coffee , but make sure you balance it out with some water or other hydrating foods on this list.

You probably won't have easy access to these delicious summer snacks that will cool you down , so these tips will definitely come in handy. Photo Credit: Shutterstock. Chia seeds, which made our list of energy-boosting foods , have hydrophilic properties -- in other words, they are attracted to water.

Pack a bag in your suitcase and add it to water for a long day of sightseeing in the sun. You already know that alcohol dehydrates you. If you can avoid consuming alcohol on your flight, do it.

There are ways to slightly reduce the dehydrating effects of alcohol. Turn a glass of wine into a refreshing spritzer by adding some club soda and a citrus wedge or splash of fruit juice. For those who enjoy whisky or gin, a bit of still or sparkling water can often enhance the flavour of the liquor.

Pro tip: Pick up your cocktail mixers at an airport newsstand or food kiosk prior to boarding since the selection on board will be limited. Facial moisturizer, hand cream, and lip balm are in-flight essentials that should always be in a convenient spot during long flights.

Although I use extra hydrating products like hyaluronic acid and polyglutamic acid in my regular skincare routine, I would avoid using them on flights since there is not enough moisture in the air to make them beneficial.

During long flights, I regularly refresh my skin with a spritz of facial mist and top with moisturizer. Evian makes a nice travel-sized bottle that you can pack with your toiletries, or you can make your own with a ratio of rose water to distilled water. Remember to always try a new product well in advance of your flight to make sure it works for your skin.

There are also brands like Hydralyte that offer rehydration products you can pick up at your local drugstore. Remember that hydration supplements should not be used in lieu of drinking actual water.

They are, however, an option worth considering if you feel like you need a bit of extra hydration. Booking an aisle seat will save you the trouble of asking your seatmates to move every time you need to go. The Seat Alerts app by ExpertFlyer is also a great way to see which seats are available when booking a flight, and you can even get notifications if the seat you want becomes available.

Once you get to your hotel, there are several things you can do to re-hydrate your skin and pamper yourself at the same time:. I always travelled with a set of them when flying and kept them on moisturized skin for about mins.

This 7-page PDF has spots to fill in hotel and flight details, emergency info, must-do activities and more. Account Wishlist Cart 0. Popular Searches:. More Results. SaltStick Five Essential Travel Hydration Tips Nov 15, Some of the early signs of dehydration often associated with travel are: Headache Poor sleep Feeling tired or sluggish Dizziness Dark-colored urine No or little urine output Chapped lips Muscle cramping The good news is that you can stave off these unwanted effects by staying on top of your hydration game while traveling.

Take a look at Danielle's recent interview with the Tennis Warehouse podcast, where she shares her top travel tips: Bring an empty, reusable water bottle This seems obvious, but many people forget this.

Eat fruits and vegetables Did you know that the foods you consume affect your hydration? Avoid or limit coffee and alcohol consumption Caffeine and alcohol are diuretics, meaning that they cause you to urinate more frequently.

Creative Ways to Mix It Up with SaltStick DrinkMix — Specialty Drinks! Related Articles. Five Key Principles of a Knockout Nutrition Plan.

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Booking an aisle seat will save you the trouble of asking your seatmates to move every time you need to go. The Seat Alerts app by ExpertFlyer is also a great way to see which seats are available when booking a flight, and you can even get notifications if the seat you want becomes available.

Once you get to your hotel, there are several things you can do to re-hydrate your skin and pamper yourself at the same time:. I always travelled with a set of them when flying and kept them on moisturized skin for about mins. This 7-page PDF has spots to fill in hotel and flight details, emergency info, must-do activities and more.

It details some of the questions you should ask before booking and a few things you should check when you check into your room. Alli is an ex-flight attendant and 4-time expat from Canada. During her time abroad she has swum with sharks in Africa, rescued puppies in the Pacific Islands, jumped off mountains in Europe, explored historic ruins in the Middle East and crafted lattes 35, ft in the air.

She now studies graphic design and enjoys lazy days at home with her cat Smokey. Hydration Tip 3: Infuse Your Water Most people would agree that water does not taste as good as sugary drinks.

Hydration Tip 4: Pack Some Hydrating Foods Celery, watermelon, cucumbers, and even strawberries are packed with water and vitamins, and are a great alternative to the salty snacks served onboard.

Hydration Tip 5: Limit Alcohol You already know that alcohol dehydrates you. Ready for your trip? Share 0. Tweet 0. Pin it 0.

Alli Alli is an ex-flight attendant and 4-time expat from Canada. View Post. Design Lifestyle. Take a look at Danielle's recent interview with the Tennis Warehouse podcast, where she shares her top travel tips:.

This seems obvious, but many people forget this. Many airports have water bottle filling stations near the gates. Drink while you wait to board and then refill before you get on the flight. Danielle attempts to drink 32 oz of water if she is on a long trip from the United States to Europe or Japan.

An electrolyte imbalance can lead to muscle cramping, headaches, and sleep issues, making jet lag symptoms worse. Taking an electrolyte supplement such as SaltStick Caps or FastChews before, during, and after a flight, along with drinking water, can be very helpful in maintaining the balance.

Did you know that the foods you consume affect your hydration? These hydrating foods are often hard to find in airports, on airplanes, or on the road. Caffeine and alcohol are diuretics, meaning that they cause you to urinate more frequently. This results in water loss, just the opposite of what you need to stay hydrated!

If you do partake in a caffeinated or alcoholic beverage, be sure to compensate with water and electrolytes. Whether you are an athlete traveling to a competition or a tourist exploring new destinations, make sure to always carry SaltStick products with you — they could mean the difference between an enjoyable trip or a headache!

Back Who is SaltStick? How to Use SaltStick Back Endurance Sports Racket Sports Team Sports Fire and Rescue Lifestyle and Travel POTS and Dysautonomia. My Account. Do you like visual reminders? Get a large water bottle and mark it with hourly drinking goals.

You can even purchase pre-marked ones at many retail and online athletic stores. Not looking to lug that around? In today's digital age, apps and wearables can help you track your water consumption.

These tools send reminders to drink water and help you keep tabs on your daily intake. A hydration tracker can be invaluable, especially when on vacation and out of your usual routine.

There is a wide variety of apps available to download on your watch, smartphone, or tablet so you can find the one that works for you!

Drinks containing potassium, sodium, and chloride can help restore this balance. While sports drinks are an option, be cautious of their sugar content. Consider electrolyte tablets or powders that can be mixed with water for a hydrating boost without added sugars.

Not only is it eco-friendly, but it also ensures you always have water on hand. Many reusable bottles even come designed with hourly time markers to remind you to sip throughout the day. The environment, particularly the dry atmosphere in airplanes or arid destinations, can absorb moisture from your skin, and cause you to become dehydrated.

A shaded area out of direct sunlight can be approximately anywhere between degrees Fahrenheit cooler than in the sun. By staying in the shade, you can reduce sweat and subsequent fluid loss.

Remember, it's essential not to overexert yourself, as heavy sweating can quickly deplete your body's water, potassium, and sodium reserves.

This means more trips to the bathroom and increased fluid loss. For many, that morning mocha is an important way to start your day. Moderation is key. Consider alternating between caffeinated beverages and water or herbal teas. Digital Detox for Kids [31 Tips and Activities Included].

But what you may not know is that caffeine can actually contribute to dehydration. Caffeine is a diuretic, which means it will make you urinate more often. This can lead to water loss and, eventually, dehydration. Stick to water or fruit juice instead.

Your body will thank you for it! Delicious AND hydrating! When it comes to staying hydrated, there are plenty of options besides plain old water. Fruit juices and smoothies are a great way to get in some extra fluids, and they can be delicious too.

And, of course, eating fruits and vegetables with high water content is another great way to hydrate. Some of the best options include watermelon, cucumber, tomatoes, and grapes. Because of the clever filter, this is one way to make sure you always have access to clean water is to bring a reusable water bottle with you wherever you go.

One of the best ways to stay hydrated is to avoid sugary drinks and alcohol. Sugary drinks like soda can actually make you more dehydrated, so stick to water or unsweetened tea. If you do drink alcohol, be sure to hydrate with water in between drinks.

DripDrop includes three times the electrolytes found in traditional sports drinks with unmatchable flavor. Keep a lookout for these common symptoms offered by the Cleveland Clinic :.

This will help you avoid leaving behind important items and prepare your body for long travel. Try to consume more water than normal a few days to one week before you plan to travel.

Sometimes the greatest cause of travel dehydration is simply a lack of available water. Airport security checkpoints in U. airports do not allow liquids over 3.

But you can bring an empty water bottle and easily access refill stations found in most airports. Make sure to fill your bottle before you board the plane to ensure access throughout the flight. If you also bring hydration powder to add electrolytes to your water, helping your body function properly, you can also store this in your carry-on bag and add to your water as needed.

Coffee and alcohol both have diuretic effects, meaning they increase urine production. Though it may be tempting to grab a cup of coffee before your road trip or enjoy a cold beer at the airport, these items can contribute to dehydration.

Electrolytes are just as important to your bodily functions as water. Electrolytes are minerals such as sodium, calcium, magnesium, and potassium.

These minerals help regulate many functions of your body including strengthening immunity, promoting good sleep, and reducing stress and anxiety — functions you definitely want your body to be doing during travel.

Hydration powder mixes like DripDrop includes electrolytes to help regulate your body and reduce mild to moderate dehydration symptoms. This is not a comprehensive things of travel items, but these are some essential travel products you might want to consider bringing along.

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